Menopause Symptoms & Natural Remedies: Hot Flashes, Weight Gain, Kudzu & Pomegranate

 1. What Exactly Is Menopause?

Menopause is the time in a woman’s life when the ovaries gradually slow down and eventually stop producing hormones like estrogen. This leads to the end of menstrual periods.

For most women, this transition begins between the ages of 45 and 55, and it often comes with a mix of physical and emotional changes, especially around the time periods become irregular and stop.

But the experience of menopause looks very different from one person to another.

• Some women struggle most with sudden heat, flushing, and sweating

• Others find fatigue, low mood, and anxiety much more challenging

You might even think:

“Why don’t I have hot flashes?”
“My body feels okay, but my mind is all over the place…”

Both are completely valid experiences. Understanding that menopause has many different “faces” can already make the journey feel less stressful.

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Menopause symptoms diagram: hot flashes, night sweats, insomnia, anxiety, and depression relief tips

2. Common Menopause Symptoms – and Why They Differ So Much

2.1 Physical Symptoms

Common physical symptoms during perimenopause and menopause include:

• Hot flashes and facial flushing

• Night sweats or sudden sweating

• Trouble sleeping (insomnia) and fatigue

• Joint and muscle aches

• Dry skin and vaginal dryness

Why do some women have intense hot flashes while others don’t?

It’s usually a combination of:

• Sensitivity to hormone changes

• Natural tendency to feel cold or warm

• Metabolism and body composition

• Stress level and lifestyle

2.2 “Cold” vs “Warm” Types (How You Tend to Feel)

In traditional East Asian medicine, people are sometimes loosely described as having a “cold” or “hot” constitution. Instead of using the exact terms, you can think of it this way:

1) People who tend to feel cold easily

• Often have cold hands and feet

• May have a weaker digestion and feel chilled easily

During menopause, these women may experience:

• Less intense hot flashes

• More fatigue, low energy, and feeling cold

• General sense of sluggishness

2) People who naturally run warm

• Sweat easily

• Face flushes easily

• Often feel too warm rather than too cold

During menopause, these women are more likely to experience:

• Strong hot flashes

• Night sweats

• Waking up because they feel too hot

These are not strict medical categories, but they can help you make sense of how your body reacts during this transition.

2.3 Emotional Symptoms & Personality Factors

Menopause doesn’t just affect the body. It often coincides with big life changes:

• Children leaving home

• Caring for aging parents

• Work-related stress or career changes

Because of this, it’s common to experience:

• Low mood or mild depression

• Anxiety, nervousness, or feeling on edge

• Irritability and being more easily upset

• Reduced concentration and memory lapses

Women who tend to be:

• Very responsible

• Sensitive and detail-oriented

• Under a lot of long-term stress

…may notice emotional and mental symptoms more strongly.

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3. How Long Do Menopause Symptoms Last?

On average, menopausal symptoms last about 3–5 years, but there is huge individual variation.

You can think of the transition in three phases:

3.1 Early Phase (Perimenopause Begins)

• Menstrual cycles start to change: shorter, longer, or irregular

• Occasional hot flashes or mild fatigue appear

• This stage can last about 1–3 years

3.2 Middle Phase (Around the Final Period)

• Periods become very irregular and then stop completely

• Hot flashes, night sweats, sleep problems, and mood swings often peak

• For many women, this phase lasts about 3–5 years

3.3 Late Phase (Postmenopause)

• Hot flashes and flushing often gradually improve

• But other issues can become more prominent, such as:

  • Joint pain

  • Osteoporosis

  • Vaginal dryness

  • Urinary symptoms

So when does menopause “end”?

For many women, symptoms ease in the mid-50s and beyond, but some issues—like bone thinning or vaginal dryness—can continue and need ongoing management.

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Menopause timeline: early, middle, late stages with symptom progression and average duration

4. Is Late Menopause Always a Good Thing?

The average age of natural menopause is around 50–51.
When periods continue past about 55, this is often called late menopause.

That means the ovaries keep producing estrogen for a longer time.

4.1 Possible Benefits of Late Menopause

1. Lower risk of osteoporosis

   • Estrogen helps protect bone density.

   • If menopause occurs later, bone loss may happen more slowly.

2. Cardiovascular protection

   • Estrogen has a protective effect on blood vessels.

   • Late menopause has been linked in some studies to a slightly lower risk of heart disease and stroke.

3. Cognitive health

   • Some research suggests that later menopause may be associated with a slightly lower risk of cognitive decline or dementia.

4.2 Possible Downsides of Late Menopause

1. Higher risk of certain cancers

   • A longer lifetime exposure to estrogen is associated with a slightly increased risk of:

     • Some types of breast cancer

     • Endometrial (uterine lining) cancer

2. Menstrual-related discomfort

   • Prolonged periods can lead to:

     • Irregular bleeding

     • Heavy periods

     • Anemia

     • Overall inconvenience in daily life

Bottom line:
Late menopause is not purely “good” or “bad.”
Your personal risk depends on factors like:

• Overall health

• Family history of cancer or heart disease

• Lifestyle habits

Regular medical check-ups and screening are important to balance these pros and cons.

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5. Three Pillars of Managing Menopause Symptoms

To navigate menopause more smoothly, it helps to think in terms of three pillars:

1. Lifestyle habits

2. Natural remedies and traditional medicine

3. Medical treatment (when needed)

5.1 Lifestyle Habits: Your Foundation

(1) Regular exercise

• Aerobic exercise: brisk walking, cycling, swimming

• Strength training: helps maintain muscle and basal metabolic rate, supports weight control

• Stretching: helps reduce stiffness, joint pain, and muscle tension

(2) Balanced diet

• Adequate protein to support muscle and immunity

• Calcium and vitamin D for bone health

• Reduce refined sugar, processed foods, and overly salty foods

(3) Stress management

• Meditation, yoga, deep breathing

• Gentle walks in nature

• Hobbies you enjoy

• Creating your own daily “relaxation routine” makes a big difference over time.

5.2 Natural Remedies & Traditional Medicine

If your symptoms are mild to moderate, you may find relief with certain foods and herbs. The following have been traditionally used or studied for menopausal support:

Always talk to your healthcare provider before starting new supplements, especially if you take medications or have chronic conditions.

Kudzu Root (Pueraria, “Galgeun”)

• Traditionally used in East Asia

• Contains isoflavones and flavonoids, which can act like mild plant estrogens

• May help:

  • Hot flashes and flushing

  • Excess sweating

  • Fatigue and circulation

• Available as tea, powder, or supplements

Dong Quai

• A classic herb in East Asian traditional medicine, often called a “female tonic”

• Traditionally used to:

  • Support blood circulation

  • Ease cold hands and feet

  • Reduce fatigue

• Often found in teas, powders, or herbal formulas

Pomegranate

• Rich in polyphenols and anthocyanins, powerful antioxidants

• May help:

  • Protect skin health and elasticity

  • Support heart and blood vessel health

  • Provide mild plant estrogen-like effects that support bone health

• Enjoy as fresh fruit, juice, or extracts

Ginseng / Red Ginseng

• Contains ginsenosides (saponins)

• May help:

  • Reduce fatigue

  • Support immune function

  • Improve concentration and mental clarity

• Useful for women who are under constant stress or feel exhausted easily

Black Cohosh

• A popular Western herb for menopause

• May help with:

  • Hot flashes

  • Night sweats

  • Mild anxiety and sleep quality

• Should be used cautiously and preferably under medical guidance, especially if you have liver issues or take other medications.

5.3 Medical Treatment: Hormone Therapy (HRT)

If your symptoms are so severe that daily life becomes difficult, hormone replacement therapy (HRT) may be an option.

It may be considered when:

• Hot flashes, night sweats, and sleep problems are very intense

• Vaginal dryness and discomfort are severe

• Work, family responsibilities, or daily activities are significantly affected

However, HRT is not for everyone. You must discuss with your doctor:

• Existing conditions (e.g., high blood pressure, diabetes, history of blood clots or cancer)

• Family history

• Risks and benefits

Never start hormone therapy without professional medical advice.

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6. Menopause, Weight Gain, and Cancer Risk

6.1 Why Does Weight Gain Often Follow Menopause?

It’s common to feel like:

“My hot flashes are finally calming down… but now I’m gaining weight so quickly!”

The main reasons are:

(1) Hormonal changes

• As estrogen declines, fat tends to accumulate more around the abdomen.

• Even if you eat the same amount as before, belly fat can increase more easily.

(2) Slower metabolism

• Basal metabolic rate naturally decreases with age.

• If movement decreases but food intake stays the same, weight gain is almost inevitable.

6.2 Menopause and Cancer Risk

(1) Estrogen-related cancers

• Long-term exposure to estrogen is associated with a higher risk of certain cancers, such as:

  • Some types of breast cancer

  • Endometrial (uterine) cancer

Even after menopause, body fat can produce small amounts of estrogen.
That’s why obesity and abdominal fat can further increase these risks.

(2) Weight and overall cancer risk

• Abdominal obesity is also linked to a higher risk of:

  • Colon cancer

  • Pancreatic cancer

  • Other metabolic-related cancers

6.3 Prevention and Management Strategies

(1) Weight management

• Combine aerobic exercise + strength training consistently

• Reduce refined carbs and processed foods

• Increase protein and fiber (vegetables, pulses, whole grains)

(2) Regular health check-ups

• Mammograms

• Pelvic ultrasound and gynecologic exams

• Blood tests as recommended

Use national screening programs and additional check-ups appropriate for your age and risk factors.

Key point:
Weight gain and increased cancer risk after menopause are partly a natural trend—but with lifestyle management and regular screening, they can often be significantly reduced.

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Three-step approach to managing menopause: lifestyle changes, natural remedies, and hormone or medical therapy

7. Kudzu vs Pomegranate: Which Is Better for Menopause?

Both kudzu root and pomegranate are popular natural options for menopausal support, but they have slightly different strengths.

7.1 Kudzu (Pueraria, Galgeun): Strengths

• Main components: isoflavones, flavonoids

• May act like gentle plant estrogens

• Potential benefits:

  • Hot flashes, flushing, night sweats

  • Supporting circulation and fatigue

Best suited for women who:

• Are most troubled by hot flashes, sudden heat, sweating, and physical fatigue

7.2 Pomegranate: Strengths

• Main components: polyphenols, anthocyanins, plant-based phenolic compounds

• Strong antioxidant properties

Potential benefits:

• Skin elasticity and hydration

• Supporting heart and blood vessel health

• Helping maintain bone health to a mild degree

Best suited for women who:

• Are more concerned about dry, aging skin

• Want to support heart health during and after menopause

7.3 How to Choose?

• If your main issue is hot flashes, heat, and sweating → prioritize kudzu

• If your main concern is skin aging and cardiovascular health → prioritize pomegranate

• If you experience both → you may consider using both carefully, after discussing with a healthcare provider or nutritionist.

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8. Symptom-Based Natural Support Guide

Here is a quick guide to matching your main symptoms with possible natural supports:

This is for general information only and does not replace medical advice.

8.1 Hot Flashes, Heat, and Sweating

• Kudzu root (Pueraria)

  • Mild estrogen-like effects

  • May improve circulation and reduce hot flashes and sweating

• Black cohosh

  • Often used in Western supplements for:

    • Hot flashes

    • Night sweats

    • Mild anxiety

  • Use cautiously and under professional guidance.

8.2 Fatigue, Stress, and Brain Fog

• Ginseng / Red ginseng

  • May help with:

    • Fatigue

    • Immune support

    • Concentration and mental performance

• Kudzu root

  • May assist circulation and support general energy

8.3 Poor Circulation & Cold Hands and Feet

• Dong quai

  • Traditionally used to:

    • Support blood circulation

    • Help with cold extremities

    • Reduce fatigue

• Kudzu and red ginseng

  • May provide additional support for circulation and energy

8.4 Dry, Aging Skin

• Pomegranate

  • Rich in antioxidants for:

    • Skin elasticity

    • Brighter skin tone

    • Protection against oxidative stress

• Red ginseng

  • Antioxidant and circulation-supporting effects

  • May help maintain overall skin condition

8.5 Anxiety and Sleep Problems

• Black cohosh

  • Often used for:

    • Mild anxiety

    • Tension

    • Sleep quality

• Ginseng

  • May help with daytime fatigue and brain fog, indirectly supporting a more balanced day–night rhythm.

Tips for using natural supports:

• If one symptom clearly stands out → focus on one main herb/food

• If you have a combination like heat + fatigue + insomnia → combinations such as kudzu + black cohosh + ginseng may be considered, with professional guidance

• Whatever you choose, consistency, exercise, and healthy eating are essential to see real benefits.

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9. Turning Menopause Into a Turning Point

Menopause is a natural stage that every woman passes through.
But depending on your body type, personality, and life situation, it can feel like anything from a mild transition to a major life challenge.

That’s why balance is so important.

By combining:

• Thoughtful lifestyle changes

• Carefully chosen natural supports

• And, when needed, medical treatment

…you can transform menopause from a “crisis” into a powerful turning point—a chance to reset your health, listen to your body more deeply, and prepare for the next chapter of life with strength and clarity.

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Related Posts

• Dong Quai: A Traditional Herbal Tonic for Women’s Health

• Essential After 50: From Osteoporosis Prevention to Treatment A to Z

• Aerobic vs Strength Training: Differences, Weight Loss Benefits, and the Best Combination for You

References

• Korean Society of Obstetrics and Gynecology, “Menopause and Climacteric,” https://www.ksgog.org
• Mayo Clinic, “Menopause: Symptoms and causes,” https://www.mayoclinic.org
• WebMD, “Herbs for Menopause,” https://www.webmd.com
• NHK Health Information, “Menopause and the Benefits of Kudzu,” https://www.nhk.or.jp/health

※ Some of the images in this post were created using AI image generation tools, including Miricanvas, ChatGPT, Google Gemini, and Wrtn.

Disclaimer

This article is for information purposes only and does not replace professional medical advice, diagnosis, or treatment.
If you have health concerns or are considering new supplements or hormone therapy, always consult your doctor or a qualified healthcare professional.